h****8
发帖数: 599 | 1 I am writing this article to share my limited knowledge with everybody. The
contents are some of my personal experiences and some from other website
like bodybuilding.com and t-muscle.com. The references include text books of
CFT program of NCSA. Review comments and discussions are greatly
appreciated.
This is the first section and I would like to talk about the principle rules
of a workout plan for weightlifters. Here weightlifters mainly but not
exclusively refer to powerlifters, Olympic lif | d**********e
发帖数: 134 | 2 哇，英文原创？
什么算 drug free？
The
of
rules
I
【在 h****8 的大作中提到】
: I am writing this article to share my limited knowledge with everybody. The
: contents are some of my personal experiences and some from other website
: like bodybuilding.com and t-muscle.com. The references include text books of
: CFT program of NCSA. Review comments and discussions are greatly
: appreciated.
: This is the first section and I would like to talk about the principle rules
: of a workout plan for weightlifters. Here weightlifters mainly but not
: exclusively refer to powerlifters, Olympic lif
| h****8
发帖数: 599 | 3 yes~
drug free means no intake of steroid or any other anabolic hormones
【在 d**********e 的大作中提到】
: 哇，英文原创？
: 什么算 drug free？
:
: The
: of
: rules
: I
| m*******r
发帖数: 4468 | 4 赞keywords: overloading, progression and periodization. | f*******n
发帖数: 5241 | 5 赞原创。
关于Overloading，我基本上每组练习都做得不能再做为止，当然，我一般下一组做不
同的动作，有点像circuit。好像也没有不能恢复或者太累的情况啊。是不是我做的重
量还不够？通常我越到后面用的重量也轻一些，总是在完成计划中次数的范围。 | h******y
发帖数: 1040 | 6 赞啊。俺似懂非懂ing...
The
of
rules
I
【在 h****8 的大作中提到】
: I am writing this article to share my limited knowledge with everybody. The
: contents are some of my personal experiences and some from other website
: like bodybuilding.com and t-muscle.com. The references include text books of
: CFT program of NCSA. Review comments and discussions are greatly
: appreciated.
: This is the first section and I would like to talk about the principle rules
: of a workout plan for weightlifters. Here weightlifters mainly but not
: exclusively refer to powerlifters, Olympic lif
| S*********g
发帖数: 2347 | 7 赞原创！
疑问： 假如你第一周做 300磅两次，四组，第二周按照计划做 305磅两次，四组。事
实上各种原因可能造成你做不动这么多，比如睡眠不好，或者就是状态不好。
The
of
rules
I
【在 h****8 的大作中提到】
: I am writing this article to share my limited knowledge with everybody. The
: contents are some of my personal experiences and some from other website
: like bodybuilding.com and t-muscle.com. The references include text books of
: CFT program of NCSA. Review comments and discussions are greatly
: appreciated.
: This is the first section and I would like to talk about the principle rules
: of a workout plan for weightlifters. Here weightlifters mainly but not
: exclusively refer to powerlifters, Olympic lif
| h****8
发帖数: 599 | 8 Well,it depends on how many sets you train each muscle group and your
training frequency. if I plan to do 4 exercises, 12 sets in total,for only
chest, I cannot picture myself train to failure for every set.
However if I only plan to do 1 set for each exercises, I probably can.
Also, if I decide to train whole body in each session 3 times a week,I
probably won't train to failure at all.
Another thing is, how do u define fully recovered? No explicit soreness? I
think fully recoverd means you are
【在 f*******n 的大作中提到】
: 赞原创。
: 关于Overloading，我基本上每组练习都做得不能再做为止，当然，我一般下一组做不
: 同的动作，有点像circuit。好像也没有不能恢复或者太累的情况啊。是不是我做的重
: 量还不够？通常我越到后面用的重量也轻一些，总是在完成计划中次数的范围。
| k***z
发帖数: 4718 | | h****8
发帖数: 599 | 10 THX
Yes, this happens a lot. So question is how can we ensure the progression
every time.
My opinion is we make it happens by all means.
First, if you don't feel so good,either tired or not excited about the
coming workout, skip it, or deload.
Second, if everything is fine but you just fail to do 305lb 2*4, say you do
305lb 2*2, and you already feel close to failure. probably you cant make 2
reps in the next set.
Then,
1. rest longer. 3 minutes, 5minutes, as long as you need.
2. pause and reset.
【在 S*********g 的大作中提到】
: 赞原创！
: 疑问： 假如你第一周做 300磅两次，四组，第二周按照计划做 305磅两次，四组。事
: 实上各种原因可能造成你做不动这么多，比如睡眠不好，或者就是状态不好。
:
: The
: of
: rules
: I
| S*********g
发帖数: 2347 | 11 谢谢，我确实没有这么训练过。
do
【在 h****8 的大作中提到】
: THX
: Yes, this happens a lot. So question is how can we ensure the progression
: every time.
: My opinion is we make it happens by all means.
: First, if you don't feel so good,either tired or not excited about the
: coming workout, skip it, or deload.
: Second, if everything is fine but you just fail to do 305lb 2*4, say you do
: 305lb 2*2, and you already feel close to failure. probably you cant make 2
: reps in the next set.
: Then,
| s*****W
发帖数: 117 | | f*******n
发帖数: 5241 | 13 嗯，我一周只做三次力量练习，每次好像24组的样子。频率比较低。
the
【在 h****8 的大作中提到】
: Well,it depends on how many sets you train each muscle group and your
: training frequency. if I plan to do 4 exercises, 12 sets in total,for only
: chest, I cannot picture myself train to failure for every set.
: However if I only plan to do 1 set for each exercises, I probably can.
: Also, if I decide to train whole body in each session 3 times a week,I
: probably won't train to failure at all.
: Another thing is, how do u define fully recovered? No explicit soreness? I
: think fully recoverd means you are
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